Reminder: CrossFit to Conquer Cancer

Just a reminder that we have a Special Event going on at the Zone this Saturday morning:

This weekend, Crossfit Zone will be hosting a special class to raise funds for Jen Rose’s Ride to Conquer Cancer!

Having had so many people in her life affected by cancer, Jen recently felt it was time for her to do something about it, which is why she registered for the Ride to Conquer Cancer! When she reaches her fundraising goal 0f $3000, Jen will also be shaving her head and donating her hair as well.

Please save the date and plan to come out and sweat for this great cause!

In lieu of this special event, the regularly scheduled Saturday a.m. 10:00 class and 11:00 intro will be CANCELLED. But you can still come and get your WOD on during the fundraiser at 11:00 a.m., and accomplish a good deed at the same time!

The cost is by donation ($20 is suggested).  A barbeque will follow afterwards at 12:00 p.m., so make it a point to stick around for good food and good company. 🙂  (FYI, if anyone wants to bring a dish to share for the BBQ, potluck-style, feel free! )

Here’s a quick recap on the event details:

When: THIS Saturday, May 7th ’11

Where: 613 Herald Street

Time: 11:00am to 12:00pm, BBQ to follow

For More Info:, 250.380.9392

Today’s Workout

Buy-in: Strength Work (coaches budget about 12 min for push jerk, 10 min for chinups)

  • Push Jerk – 5, 5, 3, 3, 1, 1 (or work 5 x 5 if unfamiliar with this movement)
  • Weighted Chinup (palms facing you) – 5 x 3 reps
  • if you usually use a band, try an easier one or give an unassisted rep a shot!

WOD:  “Skywalker”

This is a “station” workout and you’ll be rotating through each on a timer.  Your goal is to execute as many quality repetitions as possible while not pushing to a high level of fatigue as this is a skill based workout and will not have a score attached to it (i.e. REST as NEEDED!).

  • 45 sec at each station, 45 sec rest between
  • 4 x through full circuit (24 mins)
  • Wall Walks (walk up into a handstand and back down – work with a spotter if this is your first time!)
  • Toes to bar
  • Turkish Get-Ups
  • Pistol Squats

Zone 2 – scale wall walks to inchworms (fwd,bckwd) with feet at base of wall, scale all other movements as needed

Zone 1 – scale as needed

Cash-Out: Group stretch


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